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Change your life one step at a time

Add a new habit each week and you can establish a healthy lifestyle that stays forever.

Step 1: Break the fast

Your body responds to not eating for hours by slowing down its metabolic rate. By eating breakfast you wake up your metabolism and get your engine humming, burning those calories you need to burn to lose weight. Research suggests that people who eat breakfast are less likely to overeat later in the day

Step 2: Don’t drink your calories

It’s very easy to drink a lot of calories without realizing it.
Cutting liquid calories can be more effective for weight loss than cutting the same number of calories from your solid food intake.
Calories consumed in solid foods typically give you a greater feeling of satiety, or physical fullness, than calories consumed in liquid form

Step 3: Eat what you love

Don’t ruin your favorite foods with guilt; deprivation and shame are powerful emotional triggers for overeating. Remind yourself that all foods can fit into a healthy diet when you balance eating for enjoyment with eating for nourishment.

Step 4: Limit Nighttime Noshing

After dinner, teach yourself to think of the kitchen as being closed for the night, and brush your teeth — you’ll want to eat less with a newly cleaned mouth. If a craving hits, wait 10 minutes.
If you’re still truly hungry, reach for a cup of milk, yogurt or a piece of fruit.

Step 5: Do a purge

Clean out the pantry and replace foods you overindulge in, like ice cream, with a healthier snack. You will begin to make healthier choices.
Say “NO” more often – Remember every “yes” is a “no” to something else. You only say “yes” to the best and most worthwhile pursuits.

Step 6: Eat before grocery shopping

Shopping on a full stomach helps you stay strong in your commitment to healthier eating and make wiser choices. If you’re hungry while shopping, you’re more likely to pick up extra snack foods, fast foods, and other indulgences you would otherwise be able to resist.

Step 7: Shop in-season. 
Good food is only good for you if you actually eat it, and you’ll only want to eat food that tastes good. So focus your meal plans on seasonal produce, when fresh fruits and vegetables are least expensive, most flavorful, and most nutritious.

Step 8: Sit down, formalize and eat with the plate (even a snack). You tend to eat more recklessly, when you eat in the kitchen, out of the fridge, or in front of the TV.

Step 9: Get moving

Take a walk everyday, start with 15 minutes and add 5 minutes everyday, by the end of the week, that’s 45 minutes of daily walking!

Step 10: Sleep well

Turn down lights and disconnect from screens – tv, phone and laptops, 30 minutes before bedtime. Go to bed 15 minutes earlier, and do so each day until you wake up feeling energized and refreshed

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